Push vs Pull Workout: Everything You Need to Know
Hey fellas, it’s Joshua Van, the guy running Dad Bod 40 your spot for no-BS tips on eating right, lifting smart, and living well past 40. Man, if you’re trying to wrap your head around push vs pull workout, here’s everything you need to know to make it work for you without all the guesswork. I remember fumbling through my routines back when I turned 40, feeling wiped out half the time, but once I locked into this split? Total shift fewer sore spots, better strength, and that even build that makes you stand taller.
I’ve put in the sweat equity, talked shop with coaches, and sifted through the newest 2026 stuff to lay it out plain. If you’re wrestling with stiff backs from work or just wanna pack on muscle minus the drag, we’ll unpack how push vs pull workout slots into daily life for men over 40, with some food and SUPP hacks to keep you going strong. Alright, enough chit-chat let’s get after it.
Key Takeaways
- Even it out: Push vs pull workout tags opposite groups so you build solid all around, super handy for men over 40 skipping pulls or strains.
- Rest up smart: Alternating means one side chills while the other grinds, dodging that worn-out feeling as years add up.
- Easy on the bones: Stick to decent weights and solid reps grows muscle without trashing joints.
- Eat to win: Load up on protein grub and creatine to bounce back quick and keep stacking wins.
- Keep it basic: Hit 3-4 days tops; jot notes and adjust to match your schedule.
The Lowdown on Push vs Pull What It Really Means
Keep it straightforward, no fancy terms. With push vs pull workout, you’re bunching exercises by motion type. Push sessions blast the front crew: chest pushes, shoulder overheads, triceps dips. Pull days switch to the backside: back rows, bicep curls, those sneaky rear delts with face pulls.
The point? It copies how we move in real life, like shoving a cart or tugging a door. For men over 40, it’s a godsend spreads the load so you’re not beating the same muscles daily, cutting down on tweaks. Recent bits from GQ last year hit the nail: think of it as balance in motion, push and pull teaming up for the win. Me? Ditching those all-in-one days for this cleared up my nagging pulls and got my stance straight.
How Push vs Pull Fits Guys Like Us Over 40
Hitting 40’s more like a curveball than a wall. Energy’s not endless, fixes take longer, but push vs pull workout pushes back against that. It ramps up real-world strength for stuff like lugging bags or playing with kids, cranks your burn with extra muscle, and straightens out that screen-induced slump.
Gold’s Gym dropped some fresh takes in 2025, saying it boosts your game without piling on too much. Upsides? Even growth, faster heal time ’cause pushes rest during pulls, and slimmer chance of getting hurt. Downsides? Mess up the mix, and you end up lopsided beefy chest, wimpy back means slouch city or aches. Men’s Health touts adding legs for a full PPL setup, tagging groups twice a week without toasting you. I’ve lived it: more pep in my step, shorter downtimes, and clothes hugging better where it counts.
The Moves That Matter: Push and Pull Breakdown
Time to roll up sleeves. These are solid choices from 2025-2026 spots like Muscle & Strength and Men’s Journal, dialed for our age form over flash, no hero stuff.
Push Day Musts
Work that front without going overboard.
Bench Press Flat or Tilted
Kick back, drop bar or bells to chest, shove up hard. Smacks the pecs; tilt for upper pop. Tip for men over 40: Bells beat bars for kinder shoulders.
Press Overhead for Shoulders
Sit or stand, hoist weights up top. Pumps the delts; brace that midsection to save your spine.
Dips or Extensions for Triceps
Dip down on bars or stretch arms overhead zeros in on arm push power.
Pull Day Essentials
Yank in that back beef.
Rows Bent Over
Bend forward, pull weights to ribs lights up lats and mids for better posture.
Pull-Ups, or Help If Needed
Grip bar, haul chin high; use bands or machines to start. Back broadener supreme.
Pulls to the Face
Rope or band to mug level bolsters rear delts, battles the round-shoulder curse.
Sports West’s latest says this pair tweaks posture and eases shoulder gripes.
Routines to Try, From Newbie to Vet
Take it slow, boys. If you’re starting, three days: push, off, pull, off, legs maybe. More miles on you as men over 40? Four-day like Fitbod’s: push, pull, break, repeat.
- Push Sample: Bench three sets 8-12, Overhead three by ten, Dips three tens.
- Pull Sample: Rows three 8-12, Pulls three 6-8, Face three twelves.
Loosen up first, wind down after Iron Man’s take stresses chilling for the long run. I switch holds or paces every month or so, keeps boredom at bay like Ultimate Performance suggests.
Food and Boosts to Power Your Push vs Pull
Routines flop without fuel. Us men over 40, shoot for 1.6-2.2 grams protein per your weight in kilos think steak, salmon, beans. Fish fats knock down swelling.
Boosters? Creatine five grams a day for extra kick, D vitamin for sturdy bones. Every Bit Fit backs it: fights the age slide in drive and mass. I sneak BCAAs after pulls to dull the ache, toss in veggies for the good stuff.
Mistakes I’ve Made And How to Skip
Trust me, I’ve tripped: No prep? Hurt waiting. Too much push, skimpy pull? Hunch alert. Sessions too close? Fade fast after 40. Pay attention twinge means back off, technique always.
FAQs
Frequency sweet spot for push vs pull past 40?
Two to four days, swapping for heal time. Ramp if it feels right.
Home setup possible, no gym toys?
Heck yeah push-ups push, doorframe rows pull. Resistance bands pitch in.
Boosters to pass on?
Ditch the junk; tried-and-true like creatine shine, but chat doc if you’re on pills.
When do changes show?
Four to six weeks steady push vs pull workout ups your lift, eight-plus for the mirror wins.
Shoulder acting up why?
Fix your setup or chill; face pulls often sort the uneven bits.
References
- GQ: Push Pull Basics (2025)
- Gold’s Gym: Workout Splits (2025)
- Men’s Health: PPL for Vets (2025)
- Muscle & Strength: 8 Weeks Over 40 (2025)
- Men’s Journal: Upper Body 40+ (2025)
- Sports West: Split Perks (2025)
- Fitbod: Four-Day Push Pull (2026)
- Iron Man: Split How-To (2024)
- Ultimate Performance: 40+ Guidelines
- EveryBitFit: Over 40 Strength
